Postpartum Diastasis Recti: Healing Your Core Safely with the Tupler Technique®

After birth, it’s common to notice a lingering bulge, a soft midline, or back discomfort that doesn’t respond to typical ab workouts. Often the hidden cause is postpartum diastasis recti—a separation of the abdominal muscles and thinning of the connective tissue (linea alba). The good news? With the right strategy, you can rebuild your midline safely. This guide explains how the Tupler Technique® closes the gap, strengthens connective tissue, and restores your core function—without surgery.

What Is Postpartum Diastasis Recti?

Diastasis recti is the separation of the left and right halves of the “six-pack” muscle. The tissue between them, the linea alba, stretches and may thin, creating a gap and a feeling of laxity or doming along the midline. This is common in late pregnancy and can persist postpartum if not addressed with correct mechanics and progressive training.

Common Signs & How to Self-Check

Clues include a coning/doming when rising from bed, a jelly-like midline, a “pooch,” lower back discomfort, or pelvic floor symptoms. To self-check, lie on your back with knees bent, place fingers at your navel, and gently lift your head to feel for separation and depth along the midline, above and below the belly button. Note width and firmness of the tissue.

Why It Happens During & After Pregnancy

Pregnancy hormones and baby growth increase abdominal wall stretch. When intra-abdominal pressure isn’t managed well during daily movements—like getting out of bed, lifting, or even coughing—the connective tissue can be repeatedly stressed. Postpartum habits (like jackknifing out of bed or straining in workouts) may keep that stress high.

How Healing Works with the Tupler Technique®

The Tupler Technique® focuses on three pillars:

  • Muscle Repositioning: Re-educate the transverse abdominis (TrA) to draw the abdominal wall in and up, approximating the rectus muscles.
  • Connective Tissue Healing: Progressive, low-risk loading stimulates collagen remodeling to restore tension along the midline.
  • Movement Strategy: Replace pressure-increasing habits with safe strategies for sitting, standing, lifting, and getting out of bed (log-roll).

By combining splinting, TrA activation, and daily movement modifications, you reduce strain on the linea alba while steadily building integrity.

Important! What to Avoid While Healing

Important!

  • Crunches, sit-ups, V-ups: They spike intra-abdominal pressure and can widen the gap.
  • Front planks & push-ups (early on): Not until you can control bulging and keep the midline flat.
  • Jackknifing out of bed: Always log-roll to your side, then use your arms to rise.
  • Breath-holding/straining: Exhale on effort to protect the connective tissue.

Tupler Technique® Tools & Product Guide

These Tupler Technique® resources support safe healing:

  • Together Tummy™ Splint: Encourages approximation and proprioception throughout the day.
  • Tupler Technique® Guidebook & Video: Clear, step-by-step instruction to practice correctly.
  • 18-Week Online Support: Weekly guidance helps you progress and troubleshoot.

Start here: Free Introductory Workshop and explore the Tupler Technique® Shop.

A Gentle Week-by-Week Plan

Weeks 1–2: Learn TrA breathing and gentle contractions; wear your splint; practice log-rolling; avoid midline strain.

Weeks 3–6: Progress reps and holds of TrA work; add safe transitional strength (side-lying, seated); refine posture and exhalation on effort.

Weeks 7–12: Introduce carefully scaled functional moves (hinge, carry, supported squat) only if you can keep the midline flat.

Beyond 12: Gradually re-integrate higher demands as your midline stays firm with no doming; follow Tupler Technique® progressions.

FAQs

Have more questions? Join the Free Intro Workshop for live guidance.

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